GERARDO GABRIEL
General
Intermediate
Machine strength
Plan Details
The GERARDO GABRIEL routine by Baewulfe is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest / Triceps
Est. 132 min
8 exercises
Cable Cross-Over
5 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Back / Biceps
Est. 57 min
7 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Deadlift
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 3
Shoulders / Abs
Est. 87 min
8 exercises
Barbell Military Press
3 Sets x 20 Reps
Dumbbell Bent-Over Raise
3 Sets x 25 Reps
Dumbbell Alternating Front Raise
2 Sets x 25 Reps
Hanging Knee Raise (Rotational)
7 Sets x 8 Reps
Crunch
5 Sets x 20 Reps
Weighted Crunch
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 25 Reps
Day 4
Legs / Calves
Est. 83 min
8 exercises
Machine Leg Extension
5 Sets x 25 Reps
Bodyweight Squat
6 Sets x 25 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Lunge
2 Sets x 25 Reps
Machine Seated Leg Curl
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Machine Calf Raise
3 Sets x 15 Reps
Smith Machine Reverse Calf Raise
2 Sets x 25 Reps
Day 5
Back / Biceps / Abs
Est. 134 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Smith Machine Deadlift
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Treadmill Running
1 Set
Day 6
Legs / Calves 2
Est. 56 min
6 exercises
Machine Leg Extension
5 Sets x 20 Reps
Bodyweight Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 8
Just CARDIO
Est. 62 min
1 exercise
Treadmill Running
1 Set
